WOD

Grand Trunk CrossFit – CrossFit

Warm-up

run 5 down and backs

2 rounds w/ barbell

5 hang power clean

5 strict press

5 front squat

5 push press

Mobility

couch stretch

banded front rack

Weightlifting

Clean (heavy 3 rep)

3 reps, building each round, 6 rounds

*every 90sec

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

15 push jerks 135/95

20 Cal Row

20 push ups

15 front squats 135/95

29665 WK Smith Dr.
Suite B
New Hudson, MI
48165

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